Cut Throat Competition

The title of this post makes me giggle. If ANYONE knows me, they know that I love a good competition. Better than that, I LOVE a good victory! My husband would shake his head and tell you that I am a terrible loser (but usually only when he is my competitor) and that you should not play with such a terrible sport.



In a current endeavor, I am aiming to prove him wrong, wrong, wrong. Fun on many levels. :)

At the sweet preschool where I work, we are holding a 10 week weight loss competition. There are prizes (YAY!!) but the greatest prize is the motivation and accountability to actually DO something and see results.

As you know, I have been on this little "journey to health" since my son, River (now 6 months old and stinking ADORABLE) was 6 weeks old. I have lost 35 pounds and have gained insurmountable energy and endurance in that time. I have continued to whittle my midsection, attacking that cesarean pooch with fervor, and am still having great results. This contest is simply an extension, a kick in the booty, an extra incentive to keep it up!!

However, because I am so dead serious about not just being THIN, but being HEALTHY and helping those around me to reach whatever their measure of those two things is, I have decided to blog my journey during this competition. Yes, blog. Yes, give tips. Yes, possibly help another competitor beat me out of a prize (boo.). It is worth it. I love seeing other people succeeding in their own health and fitness journeys. I know the feeling of accomplishment and want to spread it like a contagion.

So, here is what you will find here. My eating plan, my mistakes, the supplements I use, my workout ideas, tips, and plans, and my groaning. You will also find motivation...as I will fight daily the negative inner critic who lives in my head and spews lies to my heart.

To start off, I would like to say that day one (Oct 10) went smashingly. I got 4 out of my 5 points (didn't drink my full load of water) and I feel fabulous!!

Points awarded for getting two servings of fruit, 3 servings of veggies, drinking 64 ounces of water, walking 10,000 steps or working out 30 minutes, and getting 7 hours of sleep each day, for a total of 5 possible points. Only 5 days a week get counted. I got 4 for yesterday. And yes, I slept 7 hours, as River decided to cooperate too!!

Here is the meal plan for now-

Whey protein shake for breakfast made with 4 oz skim milk, 1.5 scoops chocolate whey, and 1 tbsp of milled flax seed. Cup of coffee. Two scoops of greens in 2 oz Orange Juice (which equals 8 servings of fruits and veggies- 1 point done by 7 am)

Supplements taken in the morning- Confianza (for stress), Vital (amazing multi vitamin), ThermoFit (Burns 278 calories JUST by taking it, but speeds up the metabolism and burns more calories during exercise.)

Same shake for lunch

For dinner, I eat whatever we are having as a family. I take two Fat Fighters after this meal to block some of the fat and carbs.




Exercise-
My goal is to do some sort of exercise 6 days a week. Whether a POP pilates video, a quick run, or dance off with Maddy.

Oct 10, yesterday, I did level two of Jillian Michael's 30 day shred and remembered that I just don't care for it. So, no more of that!

Today I plan to hit up the bikini bod videos by POP pilates and do a mini bootcamp with Maddy. She loves to do Jumping Jacks, high knees, and butt kicks.

At the end of this week, I will post again. Please look over my previous posts to see WHY I do protein shakes and to learn about the Leptin Diet that I totally believe is THE diet anyone can do and everyone should do!!

Happy hump day!! Now, go rock it!!!

No Chafing Allowed!

Even the toughest steel beam can bend under intense heat, right?

Well, I try to be tough, but last week was like a truck hitting me head on and backing me up about 5 miles. I had a melt down because my weight loss isn't moving fast enough for me. I called myself horrible names...I think "lard butt" was in there somewhere. Basically, all the things I wrote about NOT doing in my last post. Such a winner there!!

Ah, we all fall flat on our faces sometimes!

Beyond that, I am so aggravated that I have to use Lanacane on my "rubbing" places when I run. I mean...ugh. I picture those balloons in the commercials...their little balloon legs rubbing together and making that squeaky noise...yeah, those are my thighs. How glamorous can I be, seriously?

All of that goes away once I am halfway through my run and feeling like I could take on a large dog, or nefarious thug with one hand tied behind my back and one eye patched up like a pirate. I am that sure of myself. Then, the lanacane doesn't matter...the fact that the scale hasn't moved in over a week doesn't matter. I am conquering my little world step by step. It's okay.

You know me, though...I couldn't just let this be. So, I went and checked out my homeboy Byron Richard's plan for jump starting weight loss. I will post it here. This is all taken from his website, http://www.wellnessresources.com/.

I am starting this today and plan to do it today and tomorrow, eat a small dinner Thursday- Sunday, and start again on Monday. It will require discipline...but I think I can do it!!

In addition to losing weight this program helps shrink the size of your stomach and get you out of a metabolic rut. This plan is simple and easy to follow.

The Plan – Phase 1
Your basic meal is 1 ½ scoops of protein powder mixed with 1 heaping tablespoon of either of a fiber product (I use milled flax found at Kroger). These are mixed in the beverage of your choice, such as 2% milk, rice milk, almond milk, vegetable juice, or 50% fruit juice/50% water (stay away from soy milk as it slows down your metabolism). This is your meal for breakfast, lunch, and dinner.

You may blend a serving of fruit into your drink or mix it with a spoon and have the piece of fruit afterwards. You may have coffee or tea with breakfast and lunch, but not dinner. You may have cream or half and half in your coffee or tea. You may not have any sweetener in your coffee or tea, natural or otherwise.Ideally, this is all you eat for the first three days. There is NO SNACKING of any kind between meals or at night. The first day or two is always the hardest, especially at night. Use your willpower, after several days you will be amazed that most of your cravings are totally gone.

On your fourth day, have a dinner. Your dinner can be in the range of 400 to 500 calories. Eat one 4 – 6 ounce portion of any lean protein or 2% cottage cheese. Two servings of vegetables. One serving of complex carbohydrate. One bite of dessert (or none).
You should now notice that you get a full signal eating this amount of food. If not, get away from the table and go do something, paying attention to your watch to see how long it takes for the full signal to come (without eating more). How long it takes to get a full signal is exactly how bad leptin is still whacked out in you. This means do another four days, and repeat the test on the forth day. Once you get a normal full signal eating a normal amount of food, then you are ready to move on.

Phase 2

Decide how much weight you want to lose and the rate you want to go. You can either do two protein/fiber drinks per day, usually breakfast and lunch, and then eat a 400 to 500 calorie dinner or you can do the three protein/fiber drinks and eat a dinner every other day or every third day.
If you have a social event coming up then plan your meal day to coincide with that event. If you end up eating more than the 400 to 500 calories, then exercise more the following day. Do not get off track.

Phase 3
Once you’ve done this for three to four weeks then either continue Phase 2 as long as you wish, or go to one protein/fiber drink at breakfast and two meals per day.
You should notice that you feel full and energized on the 400 to 500 calorie meals, you have no desire to snack or eat after dinner at night, and you continue to lose weight if weight loss is needed. If you find yourself back in a bad eating pattern, go back to Phase 2 – or if needed Phase 1.

So, not really easy...but I think this is what I need to really get things moving again.

Taking my Greens and Thermofit daily is helping tremendously...I can tell a difference in my sustained energy level (not like a caffeine high) and my body just feels stronger. Those greens will get you a full 8 servings of fruits and veggies in just two tiny scoops, so I am not missing out on those while doing this jump start diet.

I have done 6 Ultimate Body Applicators so far and lost 9.5 inches total off of my mid-section (measuring in three spots). Beyond the inch loss, I am so excited to see my stretch marks disappearing and my skin looking happier than ever! I think my belly button smiled at me the other day!

This is not my stomach...sheesh...I am not THAT honest!! but...shows a little of what these wraps do.

So, here I go...off on another adventure...I will catch you on the flip side!!!

Food as Fuel...and Yumminess too!!

Okay, so food is obviously at the forefront of ANY health regime. So, I will recap the Leptin rules quickly and then share with you some updates to what I eat.

Here are the rules I now live by:


The Five Rules of the The Leptin Diet

Rule 1: Never eat after dinner.

Rule 2: Eat three meals a day.

Rule 3: Do not eat large meals.

Rule 4: Eat a breakfast containing protein.

Rule 5: Reduce the amount of carbohydrates eaten.

To see more details, check out this post or buy this book.

Rule Number 1 is pretty simple for me. I am not a late night snacker. If you are, though, my advice is to get a huge glass of ice water (crushed ice if possible) and lazily sip that and crunch on the ice for a bit. (not great for your teeth, but, it works for me) Try a little lemon or lime in your water if you need something to help flavor it.

Rule Number 2 gets a little squirrelly for some. We have all heard from so many people that we should be eating 5-6 meals a day to boost our metabolism. The studies that surround the hormone Leptin suggest otherwise. Leptin is the hormone that is the meter reader for all other hormones. It controls the release of triglycerides from our fat cells to fuels our bodies when we are not fueling it with food. So basically, when our body enters into fat burning mode (3-6 hours after eating) we should LET IT. The 5-6 meals a day plan means that every time your body starts to burn fat, you are then putting food (proteins, carbs, simple sugars) in your body to be burned instead!! Eating three HIGH protein, moderate carb meals a day allows your body to use fat as fuel instead. There is a lot of info in the book that looks scientifically and intrinsically at the role of your pancreas and of insulin in all of this. The bottom line for me: I spent 4 years in the fitness industry eating 5-6 meals a day (boiled egg for breakfast, non fat yogurt with grapes for snack, spinach with a half cup of tuna for lunch, almonds and cottage cheese for snack, whatever for dinner) and lost maybe 5 pounds every few months. With Leptin, from May to August, I lost 26 pounds and never felt hungry or tired, or more importantly, deprived.

Rule Number 3- This is a harder one to master. Learning to stop eating BEFORE you feel full and allowing your body to catch up to your mouth is a discipline that takes work. Do not give up. Try to leave a little more food on your plate each time you eat until you learn your best portions.

Rule Number 4 is the easiest for me. Grab some high quality whey protein (I prefer chocolate) from any health food section at a store. I mix 1.5 scoops of mine with 8 oz skim milk and half a scoop of milled flax seed. that gives me nearly 36 grams of protein with less than 8 carbs and TONS of fiber and omegas! I pair that with my coffee (made with Truvia, YUM!, and real creamer). You can also grab a few eggs and veggies and make a frittata. High protein means more than 20 grams. This will help keep you full longer and make it to your next meal!

Rule Number 5 is what prompted me to get an account with My Fitness Pal. Track your meals for a few days and see how many carbs you are getting. I did it a few weeks ago when I was really slowing down on weight loss...I was eating close to 80 carbs or more a day without realizing it. I now keep my carbs below 40g five days a week. I let myself cheat when I feel like it but get back to it the next day.

My meal plan right now:

Breakfast- shake made with 1.5 scoops whey, 8 oz skim milk, .5 scoops milled flax. Coffee with Truvia and cream, and supplements- which I will address in my next post.

Lunch- usually the same as breakfast. Sometimes I make this:

The Ultimate Bowl

3 cups quinoa, rinsed and drained
1 15 oz can of organic vegetarian black beans, well rinsed and drained
1 pint cherry tomatoes
1 cup fresh cilantro chopped
fresh lemon juice
sea salt and black pepper
lime juice (I use the kind in a bottle)
Avocados (keep on hand)

Dressing:
1/4 cup extra virgin olive oil
1/4 cup white vinegar
2 or 3 cloves garlic, minced
sea salt and black pepper to taste

Cook quinoa according to package, cover set aside. In a large mixing bowl, add beans, tomatoes and cilantro, toss to combine.

Add all dressing ingredients to food processor and pulse until garlic is blended and dressing appears creamy, set aside in fridge.

Fluff quinoa with fork and add bean and tomatoe mixture. Season with salt and pepper and add lime and lemon juice to taste. Toss to combine. Keep in fridge until ready to serve. Measure out a 1-cup serving and slice up 1/4 avocado when ready to eat. Drizzle with dressing.

YUM. Now, this is replacement for one of my meals. It has 32 g of carbs, so I only eat this on days when I am having a shake for my other two meals.

Dinner- lean meat grilled or baked with veggies.


If I want something sweet, like coffee or dessert, I only eat it WITH my meal. I never wait and have dessert later.

So there you go, just a few ideas for food. please share yours as you develop your ideas!!

A Journey to Health

Like any journey, you stand at the beginning full of promise and hope. You think "I am going to do this, and nothing will stop me." Determination! Such a false friend. Unfortunately, my journey for "weight loss" has been a lifetime effort. I was never just a skinny girl. God made me shapely, and sometimes that "shape" got a little out of hand. From the time I hit 9th grade, I have had to purpose to stay thin and healthy. My body holds onto food like it is a life raft in stormy seas. I had to learn at an early age what to eat, how much to move, and how to really view "health." I struggled. My senior year, in an attempt to look absolutely stunning in my prom dress, I lost a shocking 20 pounds in less than 6 weeks because of some terrible eating choices. I even found myself lying to family when they asked me what I had eaten during the day. Usually, the truth was that I had eaten a bag of fat free pretzels and drank about 4 gallons of water. That was it. I wrote a non-fiction piece in college about my eating issues called "The Fat That Isn't Really There." In it, I address the disconnect from what was reality and what I saw when I looked in the mirror. I liken it to someone putting on a fat suit...what I saw when I looked at myself was not an accurate representation of what was really there.

So, it is obvious that my view of heatlh was still distorted- back then "health" meant skinny and only skinny.

Well, since I have now had two babies...needless to say, my body is in a whole new realm of "what the crap is that?" Mamas, you know what I mean. Doesn't it sometimes feel like our bodies are a puzzle and after kids, we have a few extra pieces that just mess the whole thing up? But, it is worth it, obviously!!!




Gained 45 pounds this time!!! So far, I have lost 29 of those.


At first, after Maddy was born, I was daunted by the idea of losing the 40+ pounds I had gained with her. I struggled devilishly with emotional ups and downs, as not only was I a new mom, Chris and I had just found ourselves in a terrifying financial situation. So, my eating actually got worse for about 8 months after she was born. Then, in 2010, when our church embarked on the Daniel Fast journey, I realized how good it felt to put food that MEANS something into my body. Food that had a purpose, that worked with my body to produce energy and vitality. I lost 11 pounds on the Daniel Fast without even thinking about it. I wasn't trying to lose weight, but to join my church in a movement of prayer and purpose. Voila! 11 pounds gone, and I felt like a new person.

Then, friends introduced my family to the Leptin Diet by Byron Richards. The book made such sense that my parents, sister, and I all started to put the principles into action. My dad dropped weight like he was on fire. He saw a significant decrease in his blood pressure and LDLs. I experienced significant weight loss, but also relief from my chronic neck pain. It was amazing. And the best part, it was simple.

So, here I am, another baby has left his beautiful marks on my body. Another pregnancy has wrecked my kidneys. Yet, emotionally, I am in such a good place. I feel like a much stronger person this time...and I do not feel fearful of this journey that I am on...this journey to health. It is not a journey to thin...or a journey to a bikini. I want to be healthy in the sense that I have energy to handle my two awesome kids and still have some left over at the end of the day for my precious husband. I want to be strong...I want my body to move surefootedly. I want to be able to show, not teach, my kids about health and fitness. I put the best foods I can in front of Maddy to eat....not a nazi about it, but I do try to teach her healthy eating and I plan to model that behavior.

So, because of all of this, I have decided to share some of my experiences with you. If you care, follow along. I will offer tips, opinions, emotions, and fears. My hope is that all of you who are starting on the same journey can find encouragement here and that we may be a cheering section for one another.

This journey is not just for weight loss...it is for health...by following Byron's studies of the hormone Leptin, the body can be restored to a balanced state, eliminating inflammation and chronic pain, stave off disease, and ultimately- get back to the weight your body needs.


To catch you up on Leptin, please check out my blogs from 2010. I will add updated info, but these will get you started:

http://sweetlemonsqueezed.blogspot.com/2010/05/my-friend-leptin.html
http://sweetlemonsqueezed.blogspot.com/2010/05/my-relationship-with-leptin.html
http://sweetlemonsqueezed.blogspot.com/2010/05/leptin-licious.html

Please consider buying the book too, though!!  http://tinyurl.com/3zl4g8b

Here's to health!!

Leptin-licious!

Here are just some pics of some of the yummy food we eat! Food never looks as good in pictures...but seriously, I could LIVE on this stuff!

This is Chris' domain but I man the veggies sometimes. Here are breasts and thighs, corn, and cherry tomatoes. YUM! Did you know that the healthy nutrient, Lycopene, is only accessible in tomatoes when they are cooked? You can get it fresh in Watermelon, though!

Ready for eating! So yummy!

My favorite new beverage on one of my favorite books! This drink is sparkling water, a tablespoon of pomegranate concentrate, and a dash of lime juice. The book is Between, Georgia by Joshlyn Jackson. Both great for a summer treat!

This is my breakfast. Three egg whites, fresh sliced grape tomatoes, chopped onion, fresh spinach, fresh mushrooms, Kroger Zesty blend, and a sprinkling of mozzarella. Protein every morning has CHANGED my life! Find more info on the foods that keep me going here.

My relationship with Leptin

So, hopefully you read the Leptin rules in the previous post and have a confused look upon your curious face.

If so, let me make it essentially clear that while I make no claims at being a Leptin expert, I am learning what works for me and what doesn't.

I am a product of the 5 small meals a day revolution. INCREASE your metabolism!!! Eat low CARBS! This way of eating had me scared to death at first, but I have since found it quite easy to adapt.


So, here are just a few ways I have made this diet work for me. Hopefully my mom and sister will comment below and share their thoughts also.

1. Yes, I really only eat 3 meals a day! I do not snack, and if I do, I feel it later. Aren't you STARVING, though? Not really. When my stomach growls I can bet that it is exactly time for another meal, rather than a craving or low sugar.
2. I eat protein for breakfast. 
1. 3 egg whites (seriously only egg whites, no broken yolk) with fresh spinach, mushrooms, onions, and grape tomatoes. Spray a little EVOO in the pan and saute the spinach and mushrooms until wilted and soft. Add your egg whites and let them sit until they begin to set up like an omelet. Next, chop your onions and tomatoes and add to top of eggs. Once the eggs are well-set, flip over for 3 minutes and serve. I season them with pepper and Kroger Brand Original Zesty Blend. YUMMO
2. 8 oz protein shake made with the purest whey protein I could find- Gold Standard brand at Vitamin Shoppe (it is on sale this week!). Sometimes I throw in a tablespoon of organic almond butter and a half of a banana. I also just shake it in my Blender Ball cup with water when in a hurry (in which case I will eat a teaspoon of the almond butter on my way out of the house).
3. I eat a big lunch.
1. Mixed salad- romaine, arugula, and baby spinach. Onion, cabbage, tomatoes, and 1/4 avocado. I also buy tuna, chicken, and salmon in those little pop-top cans when they are on sale and stock up. I bought fresh mozzarella and through a little of that on the salad. I use lime juice, EVOO, and balsamic vinegar to make a dressing. 
2. Steamfresh veggies with canned chicken and low sodium soy sauce. I partner this with some Quinoa that I make ahead and YUM. High protein with healthy carbs! 
3. Leftover grilled chicken with a veggie and a small salad. It is important to remember to eat protein and veggies...so I do my best!
4. I drink a TON of water. To help make it a little more bearable at dinner time, I pour a little sparkling water over ice and add a tablespoon of pure Pomegranate/Blueberry concentrate (found in your neighborhood grocery freezer section) and a splash of lime juice. During the day at work, I fill my 32 ounce water bottle with ice water and a splash of lime and go to it. Easy peasy.
5. I take my supplements, you can see them on the previous post. Omega 3s, CLA, Calcium-Magnesium, and a multi.
6. I eat a balanced dinner. 
1. Buy frozen tilapia filets in bulk- they thaw in less than an hour and are great for nights when you have nothing planned. Drizzle filets with EVOO, splash with lemon or lime juice, sprinkle with rosemary, sea salt, and pepper. I also add minced garlic. Bake wrapped in foil until flaky. Pair with half of a sweet potato (no brown sugar allowed) and spinach salad. 
2. Grilled chicken- either marinated in a brine (water with added salt and garlic) or marinated in pomegranate concentrate. I do a ton of different veggies with this- tomatoes on kabobs, corn wrapped in foil, and mixed veggies in foil (broc, asparagus, onion, tomato, squash). 
7. I eat a piece of dark chocolate OCCASIONALLY! It is PACKED with disease fighting antioxidants, and hey, it is YUMMY. 
8. I don't eat after dinner until the next day's breakfast. Not anything...not a morsel.
9. I focus on how great I feel. Like I've said before, I do not feel hungry or deprived. So, I get to revel in my new-found energy and shinier hair!!

I recommend that if you really are interested, you buy the book The Leptin Diet by Byron Richards or his other great book Mastering Leptin and learn about what Leptin does in your body. Hope this helps those of you who were curious!!

My friend Leptin!

Are you sick of seeing me throw around the word Leptin yet? Are you over my weekly weight loss updates? Do you think I am obsessed or on a fad diet?

Well, WHATEVER!

I am obsessed- with health! With being the very best dag-gum ME I can be! I am, however, not on a fad diet. I am not really on a diet at all. Leptin is defined here.

This is just a very simple formula for increasing metabolism, decreasing cravings and appetite, and filling my body with power packed, disease fighting foods that are going to add years to my life and subtract inches from my body! I have taken the following information from this site and claim that none of this is my own writing or property! You should check the site out. But, here is a shortened version.

Here are the rules I now live by:
The Five Rules of the The Leptin Diet
Rule 1:  Never eat after dinner. 
Rule 2:  Eat three meals a day. 
Rule 3:  Do not eat large meals. 
Rule 4:  Eat a breakfast containing protein.
Rule 5:  Reduce the amount of carbohydrates eaten. 
Let’s take a look at each of these rules a little more closely.

RULE 1:  NEVER EAT AFTER DINNER

Allow 11-12 hours between dinner and breakfast.  Never go to bed on a full stomach.  Finish eating dinner at least three hours before bed. 
One of leptin’s main rhythms follows a 24-hour pattern.  Leptin levels are highest in the evening hours.  This is because leptin, like the conductor in the orchestra, sets the timing for nighttime repair.  It coordinates the timing and release of melatonin, thyroid hormone, growth hormone, sex hormones, and immune system function to carry out rejuvenating sleep.  It does this while burning fat at the maximum rate compared to any other time of the day.  And it does this only if you will allow it, by not eating after dinner.
It is pretty obvious when this isn’t working so well.  Your extra carvings for food may begin around 4 o’clock in the afternoon and certainly later in the evening.
Make every effort to not eat after dinner at night.

RULE 2:  EAT THREE MEALS A DAY

Allow 5-6 hours between meals.  Do not snack.
Your metabolism is not designed to deal with constant eating and snacking.  Doing so confuses your metabolism and results in you eating much more than you really need.  Eating too often is like a repetitive strain injury, like tennis elbow but in this case leptin elbow.
Yes, you are supposed to get a snack between meals – but it is supposed to come from your liver.  This is how your body naturally clears triglycerides from your blood.  Besides that fact that these fat blobs 
(triglycerides) confuse leptin, they are also headed in the direction of your hips, thighs, and stomach.  So breaking them down and clearing them out is vital, and this only happens when you allow 5-6 hours between meals.  When you clear your circulatory highways of extra fat during the day then leptin works better.  When you do a great job during the day then you are much more likely to break down and burn stored fat from your hips and thighs while you are sleeping.
Snacking turns out to be one of the worst things you can do.  It doesn’t matter how many calories you snack on, when you snack you throw powerful hormonal switches that cause leptin to malfunction.  The fictitious idea that snacking is needed to stoke your metabolism or maintain your blood sugar is in no small part behind dietary advice that has helped cause an epidemic of obesity.

RULE 3:  DO NOT EAT LARGE MEALS

If you are overweight, always try to finish a meal when slightly less than full, the full signal will usually catch up in 10-20 minutes.  Eating slowly is important.  As you improve you will start getting full signals at your meals – listen to this internal cue and stop eating.
Consistently eating large meals is the easiest way there is to poison your body with food.  

RULE 4:  EAT A BREAKFAST CONTAINING PROTEIN

Your metabolism can increase by 30% for as long as 12 hours from a high-protein meal; the calorie-burning equivalent of a two to three mile jog. A high-carbohydrate breakfast such as juice, cereal, waffles, pancakes, or bagels does not enhance metabolic rate more than 4%, especially when eaten with little protein. 
This rule is especially important for individuals who struggle with energy, food cravings, and/or body weight. 
The two signs of a poor breakfast are:
1) You are unable to make it five hours to lunch without food cravings or your energy crashing.
2) You are much more prone to strong food cravings later that afternoon or evening. 
Eggs are a good breakfast, just not smothered in butter and cheese. Cottage cheese is another high protein breakfast food, and along with a serving of complex carbohydrate or fruit makes a great breakfast.  Even a few tablespoons of peanut butter or almond butter (not half the jar) on a piece of toast could work well, especially if you are in a hurry.
I like high-efficiency whey protein for quick and easy breakfasts, such as our Daily Protein Plus.  It is quality protein that gets you metabolism started on the right foot and will keep you more stable during the day.

RULE 5:  REDUCE THE AMOUNT OF CARBOHYDRATES EATEN

Carbohydrates are easy-to-use fuels.  If you eat too many of them there is no need for your body to dip into its savings account.  It is very important that you eat some carbohydrates.  Carbohydrates are needed or your thyroid turns off, electrolytes become dysregulated, muscles weaken, growth hormone is not released correctly, fat is not burned efficiently, there is an unsatisfied feeling after a meal, your heart can become stressed, and your digestive system may go on the blink.  I certainly do not advocate a no-carbohydrate diet.  You don’t want to make yourself into a carbohydrate cripple.
However, most overweight individuals eat two or more times the amount of carbohydrates they are able to metabolize.  If you are trying to lose weight an easy way to do this is what I call the 50/50 technique.  Look at the food on your plate.  You want to see a palm-size portion of protein (a 4-6 ounce portion for women; 6-8 ounce portion for men).  And then you want to see a palm size amount of the carbohydrates, a 50/50 visual.  This way there is no calorie counting.  Compare the protein (chicken, meat, turkey, eggs) to the carbohydrates (bread, rice, pasta, potatoes, fruit, corn, squash, etc,).  Fill up on fiber rich vegetables as desired.
If you think you really need more food than this, then take a tablespoon or two of good soluble fiber before you eat and you will not only feel more full on less food but your insulin and leptin response to your meal will be smoothed out and in many cases enhanced.
In summary, one key take home message about the science of leptin is that it is just as important when you eat as what you eat.  Eating throws powerful hormonal switches.  Make sure you throw them at the right time so that your body can do what it was intended to do.  When you eat in harmony with leptin your head will feel clearer and your energy better, your cravings will go away, and your health will improve.  There is a lot of power in these five simple rules.

I am so happy to report that I feel more energy, I get out of bed with more (not tons, yet) gusto, and I have lost more than 10 pounds in 8 days! I am only hungry when it is time for a meal...never before. I have not had a diet coke in 2 full weeks and miss it NOT! I do not crave sugar, I do not feel deprived! 

I also supplement my diet with these...which help.

That is two omega-3 fish oil capsules, three calcium-magnesium capsules, one multi-vitamin, one Tonalin CLA (Conjugated Linoleic Acid) capsule, and two that help with digestion.

See my next post on Leptin for meals, drinks, and other tips!